Foods High in Nitrates

Medically Reviewed by Zilpah Sheikh, MD on July 03, 2024
Written by Lori M. King, PhD
3 min read

Nitrates are molecules made of nitrogen and oxygen that are found naturally in air, soil, water, and some foods. Some of the foods high in nitrates are green leafy vegetables and root vegetables. Plants and animals need nitrates to grow and be healthy.

Nitrates are also added to some foods, such as meats and certain varieties of cheese, to prevent the growth of bacteria and improve the food's taste and color.

The nitrates themselves may not be the problem. But nitrates break down into chemicals called nitrosamines. These nitrosamines can increase your risk of cancer.

Studies show that eating vegetables rich in natural nitrates can help reduce your risk of getting some chronic health conditions, whereas eating foods high in added nitrates can cause health risks. Why is that? 

Experts think that the antioxidants (such as vitamin C) in vegetables with high nitrates help prevent their breakdown into nitrosamines. When your body breaks down the nitrates from vegetables, it makes nitric oxide instead of nitrosamines. Nitric oxide increases your blood flow and blood pressure, keeps your heart healthy, and helps your body make hormones and other signaling molecules. Foods high in added nitrates, such as cured meat, aren't high enough in antioxidants to keep them from breaking down into nitrosamines.

Eating a lot of foods with added nitrates can increase your health risks for:

  • Methemoglobinemia in infants (blue baby syndrome)
  • Development of cancer, especially digestive cancers, such as colorectal, stomach, and esophagus cancer
  • Complications during pregnancy

Some cured meats have nitrates added to preserve them and improve their color and taste. Examples include:

  • Bacon
  • Bologna
  • Canned meat
  • Corned beef
  • Deli meat
  • Ham
  • Hot dogs
  • Pepperoni
  • Salami
  • Sausage

Of these, the following have the highest levels of nitrates:

Ham. A 100-gram serving of cured ham has a little less than 1 milligram of nitrates. This is the source of the iconic pink color of cured hams.

Bacon. A 100-gram serving of bacon has 5.5 milligrams of nitrates.

Deli meat. Deli meat is another major source of harmful nitrates. Cured deli meats on average have less than half a milligram of nitrates per 100 grams of meat.

Hot dogs. These are among the most processed sources of meat on the market. The average hot dog has about 9 milligrams of nitrates in a 100-gram serving.

Some vegetables naturally contain nitrates, including:

  • Broccoli
  • Cabbage
  • Carrot
  • Cauliflower
  • Celery
  • Cucumber
  • Endive
  • Fennel
  • Leek
  • Lettuce
  • Parsley
  • Pumpkin
  • Red beetroot
  • Spinach

These four foods are rich in natural nitrates:

Spinach. It is not just a great addition to salads but also a great source of natural dietary nitrates. A 100-gram serving of spinach has about 741 milligrams, although the exact amount varies depending on growing conditions.

Broccoli. Depending on its growing conditions, broccoli has about 40 milligrams per 100-gram serving.

Lettuce. Lettuce in salad mix has about 82 milligrams per 100-gram serving.

Carrots. Leafy vegetables aren’t the only source of natural nitrates. If you’re looking for a slightly earthier alternative, carrots have about 0.1 milligrams of nitrates per 100 grams.

Nitrates are molecules naturally found in air, soil, water, and some foods. These foods they are naturally found in are green vegetables (such as lettuce, spinach, and broccoli) as well as root vegetables (such as carrots and beetroot). But nitrates are also added to some foods, especially cured meats, such as deli meat and bacon. The nitrates naturally found in vegetables can help improve your heart health, but those added to cured meats can increase your risk for cancer.

Are bananas high in nitrates?

No, bananas are not particularly high in nitrates. Bananas have about 4.5 milligrams of nitrates per 100 grams.

Do eggs have nitrates?

Yes, they do have nitrates, though the amount can vary depending on factors such as the nitrate content in their feed and environment. One large egg has about 58 milligrams of nitrates.